Muscles and Metabolism in 60+: Protein, HMB and Creatine Against Sarcopenia

After 60, muscle loss becomes more noticeable: it's called sarcopenia. It reduces strength, balance and metabolism. The good news — the process can be slowed with protein, training and a couple of supplements. Let's look at what works.

🔬 What is sarcopenia

Sarcopenia is age-related loss of muscle mass and strength. It raises the risk of falls and lowers quality of life. It can and should be fought.

• Muscle loss.
• Strength loss.
• Fall risk.
• Can be slowed.

💪 Why muscles are lost

With age, the body uses protein worse and "turns on" muscles less. Add reduced activity — and the loss accelerates. The key is protein + load.

• Worse protein use.
• Less activity.
• Hormonal shifts.
• Loss accelerates.

🥩 Protein

Protein is the base of muscles. After 60, raise the norm to 1.2–1.6 g/kg and spread it over meals. Leucine matters especially.

• 1.2–1.6 g/kg.
• Evenly over the day.
• Leucine matters.
• Every meal.

💊 HMB

HMB is a leucine metabolite that reduces muscle breakdown. It's studied especially for older adults and beginners. Dose — about 3 g/day.

• Leucine metabolite.
• Reduces muscle breakdown.
• For older adults.
• ~3 g/day.

⚡ Creatine

Creatine improves strength and helps preserve muscle with age. It's one of the most studied supplements for older adults. Dose — 3–5 g/day.

• Improves strength.
• Preserves muscle.
• Well studied.
• 3–5 g/day.

🥗 Food sources

💡 Practice

• Protein 1.2–1.6 g/kg.
• Strength training 2–3 times a week.
• Creatine 3–5 g/day.
• HMB 3 g/day.
• Walking and balance.
• Consult a doctor.